Warm Up: 
Run 400m, 100 Single Unders/20 Double Under Attempts, 20 Air Squats, 20 Hang Snatch (weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own

Squat test w/ Kelly StarrettVideo

WOD – Complete the following for time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

WOD demo with CrossFit Lewes

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What fits your busy schedule better exercising one hour a day or being dead 24 hours a day?